Unyaka omtsha, akunjalo? Qala ukukholelwa! Siya. Kodwa utshintsho alwenzeki ngobusuku, kungakhathaliseki ukuba sizama kangakanani. Isinyathelo sokuqala - emva kokwamkelwa kunye nomnqweno wokutshintsha - kukuqonda izixhobo onazo. Kwaye kulapho singena khona!
Nokuba umtsha kuNanini na kwiFitness okanye ulilungu elidala, kubalulekile ukukhumbula iyantlukwano yejim nganye. Ngelixa usebenza kwi-cardio, amandla kunye nokuguquguquka, uya kuwugcina umzimba wakho uqikelela.
Nantsi isiqalo esihle esiya "kukhenketha" ijimu yakho yeNanini na ixesha lokuzilolonga ukubonisa into ekhoyo kuwe. Khumbula: izixhobo zodwa aziyilawuli impumelelo yakho. Umkhandi akaxabisekanga ukuba akayiqondi indlela yokusebenzisa izixhobo namava yaye uzimisele ukuzisebenzisa rhoqo.
Ukuba ufuna uncedo, cela nje. Kwaye qiniseka ukuba uthatha ithuba lokubonisana kwakho simahla kunye nomqeqeshi wobuqu kunye nesicwangciso somqali weentsuku ezingama-30 esibandakanyiweyo nobulungu. Oku kuya kubeka ithoni yonyaka oyimpumelelo kunye nendlela entsha yokuphila!
Uqeqesho lomzimba nangaliphi na ixesha
Masiqalise! Siqala nge-cardio zone, siqhubele phambili kumatshini wobunzima, sifumane iintsimbi zasimahla, kwaye sizame ezinye zezo zinto "ezisebenzayo" abantwana abapholileyo bebethetha ngazo.
Ukufudumala: I-Elliptical (okanye umatshini we-AMT) imizuzu emi-5
• Yima nkqo kwaye utyhale iinyawo zakho phambili, ukunqanda ukungqiyama phambili ngobunzima beziphatho okanye i-console.
• Ukuba umatshini unemiqheba eshukumayo, zisebenzise ukufumana iskena somzimba opheleleyo.
Isekethe 1: 2 umthambo, 10 reps, 3 iiseti
Ukutsalwa kweScapular
I-1 - Bamba ibha usebenzisa ukubamba kububanzi begxalaba kwaye wandise iingalo zakho ngaphezulu kwentloko yakho
I-2 - Tsala amagxa akho kangangoko kunokwenzeka ngelixa ugcina iingalo zakho ngqo.
• Hlala uthe tye kwaye ungatyekeli emva naphambili.
ICandelo leSixhobo: Umbhobho
Ukuhlala kwiThafa Vala umqolo (10 ingalo nganye)
I-1 – Bamba isiphatho ngesandla esinye nengalo yolulelwe phambili, intende yesandla ijonge ngasemva kunye neflethi yangasemva.
I-2 - Tsala isiphatho ngqo esifubeni.
• Hlala uthe tye kwaye ungajiwuli esihlahleni sakho.
• Gqibezela zonke iireps kwelinye icala phambi kokuba utshintshele kwelinye.
Isekethe yeSekethe 2: Ukuzivocavoca kwe-2, ukuphindaphinda kwe-10, iiseti ezi-3
Ukutshintshela kwiDumbbell Press
• Yima ubambe iidumbbells kumphakamo wamagxa ugobe iingqiniba zakho kwaye iintende zakho zijonge phambili.
I-1 - Cinezela i-dumbbell ngaphezulu, wandise ngokupheleleyo ingalo yakho.
2 – Nciphisa le dumbbell emva koko ucinezele enye ngaphezulu kwaye ugcine umva wakho usicaba.
• Yenza intambo kwelinye icala kwaye udlulele kwelinye icala. Amacala atshintshanayo ngentambo nganye.
Inxalenye: Amacwecwe
Iseti Yomlenze Womhlaba
I-1 - Yima kwaye ubambe ii-dumbbells emathangeni akho, iingalo ezichanekileyo kunye nobubanzi be-hip-width ngaphandle.
I-2 - Nciphisa ii-dumbbells ngaphantsi kwamadolo akho ukuze utshintshe i-hips yakho kwaye ugcine imilenze yakho iqonde kwaye ithe tyaba.
I-3 - Buyela kwindawo yokuqalisa ethe nkqo.
Isixhobo seSixhobo: I-Barbell, amashiti
Isekethe 3: 2 umthambo, 10 reps, 3 iiseti
I-Kettlebell Front Squat
I-1 -Yima nge-kettlebell kwizandla zombini kwisifuba sakho esingaphezulu, iinyawo ububanzi begxalaba ngaphandle.
I-2 - i-curl up, buyisela i-hips yakho, guqa ngamadolo akho, ubambe intsimbi ekuphakameni kwesifuba.
I-3 - Tyhila izithende zakho ukuze ubuyele kwindawo ethe tye kwaye ugcine umva wakho uthambile ngalo lonke ixesha.
TRX Crossover Lunge (10 umlenze ngamnye)
I-1 - Yima kunye nezibambo zolule iingalo zakho ngaphambili.
I-2 - Thatha inyathelo eliya phambili kwaye komnye umlenze, yehlisa umzimba wakho kwaye uncike kwi-torso yakho phambili.
3-Slayidela unyawo lwangaphambili ukuze ubuyele kwindawo yokuqala.
Umatshini wokukrola imizuzu emi-4
• Hlala ume endleleni kwaye ungasiki ekuqaleni kwecandelo okanye ungqiyame kakhulu ekugqibeleni.
• Tyhala imilenze ngelixa utsala umqheba esifubeni ngendlela eshukumayo, hayi iziqwenga ezibini ezahlukeneyo.
Umsebenzi omhle. Ugqibile!
Khuphela kwaye uprinte umthambo wakho